This is the final post on explaining calories. Week 1 I explained what they are and how we use them. Week 2 I explained how to figure out how many you need. And todays post will explain how to measure the calorie count of food and how to implement these numbers into your day-to-day diet.
How to measure?
The best way to measure the calorie count of food is to download a calorie counting app on your phone. These are so handy. You just input what it is you’re eating and it will give you the calorie count of it. It will also collate the amount of calories you’ve had for that day. If there is an item that isn’t on the list, you can google that calorie count of it and add it to the list. My go-to choice is MyFitnessPal (search for it in the App Store) but there are others which do the same thing.
Calorie counting like this doesn’t have to be something you do for the rest of your life but it is advisable to do it for a few weeks to get a decent idea of the caloric value in the foods that you usually eat.
How to implement?
The best way to implement this into your diet is to take the amount of calories which you need everyday (you would’ve worked this out last week) and divide this number by how many meals you’ll have in a day.
So for example, let’s say you need 2000 calories/day and you usually have 4 meals a day. The easiest option for you would be to try and get 500 calories/meal. If you know you’re going to have a bigger dinner, you could “borrow” some calories from lunch or the other way round.
The easiest thing to do from here is to google 500 calorie meal (or whatever the amount is) and have that. Once you’ve done this for a while you’ll become more comfortable with the calorie count of food and you’ll be able to start coming up with your own meals.
Hopefully you’ve found some benefit from this series of posts and can implement some of these things into your diet. If you’ve got any questions on this stuff, swing me a message and I’ll help as best I can.